Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. This week we will start tracking attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.
Regular Class: We will meet in the 3rd floor Weight Room of Arvin at 0530 - BRING A TOWEL! Please try to be first into the building and move quickly to the weight room to claim at least 3 of the platforms on the far left side closest to the bench press racks. You will also need to claim other bars and use the surrounding floor space. This workout is only open to Black and Gold members who have attended the On-Ramp course or validated their skills/previous experience with one of the instructors! See the info above to learn more about the On-Ramp program if you want to become a member.
Warm-Up: 2-3 rounds of Shoulder mobility exercises with PVC pipes alternating with 10-12 lunges per leg
Strength: 5-5-5-3-3-3 of Overhead Squats
*Practice the movement with PVC pipe and once an instructor validates your form/technique, move to an empty barbell. Start with a sets of 5 and slowly start adding weight as appropriate. Once you find a weight where 5 reps is challenging for you, count that as set #1. Continue adding weight, focusing on form and technique, and try to find your max weight for a set of 3 reps.
WOD: AMRAP in 12 minutes of:
12 Overhead Squats (NO MORE than 50% of your max weight for 3 reps from the strength practice; bar starts on the ground at the beginning of each round, not on the rack)
5 Burpees
Run 200m (run out the 3rd floor weight room door closest to the stairwell, down to the water fountains by the DPE Office Suite and back)
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